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How to Choose the Best Online Coaching App for Weight Loss & Muscle Gain

Wed, 05 Nov 2025 15:35:01 GMT

Top 9 Great Fitness Apps of 2025: The Best Fitness Apps and Expert Picks to Improve Your Fitness Level

Sat, 01 Nov 2025 18:24:30 GMT

The 10 Most Frequently Asked Muscle Building Questions: Evidence-Based Answers

Sat, 01 Nov 2025 16:08:35 GMT

The 10 most frequently asked weight loss questions

Fri, 31 Oct 2025 16:00:10 GMT

You probably under-report your tracked calories

Tue, 18 Jun 2024 04:47:47 GMT

Are you tracking your Calories?

Looking at the results of this study shows that even professional dieticians, who know their food, under-report their daily consumed calories by over 100 Calories.

The control group under-reported their calories by over 400 Calories per day. I don't believe there is the intention of lying or trying to cheat. It's just that subconsciously we're very prone to overestimate our healthy behaviours and underestimate how much we actually end up eating.

These results are also supported by this systematic review where they investigated the validty of reported food intake of adolescents who are overweight or obese.

If you currently track calories, don't take this personal when I say, it's very likely that also you might under-report your daily consumed calories. Even if you're just off by a 100 Calories a day, this could massively impact your weight loss goal and really slow your progress down.

So what should you do?

Double check your tracked calories. Be self critical. No one is perfect. Also Apps like MyFitnessPal often have entries that are quite wrong. If I'm in doubt, I usually do a quick google search to double check the calorie content.

Do I personally think calorie tracking is necessary?

I'm not a friend of tracking your calories everyday. It's just unsustainable, no one has that much time. But tracking for maybe 2-3 days a week or for a certain period of time? Absolutely yes.

It will empower you . Because you suddenly learn all the different calorie and nutrient content of the food you consume on a daily basis. Most of us eat the same diet which means you'll be able to easily guess the calorie content of future meals without even tracking and be able to avoid all the calorie pitfalls of high calorie dense food.

Need more help with recipes, how much exactly you need to eat to lose weight or gain muscles?

Join the manuXtrain crew and we'll prepare your personalised workout and meal program.

Just click here!

About the author:

Sources:

Champagne, C. M., Bray, G. A., Kurtz, A. A., Monteiro, J. B., Tucker, E., Volaufova, J., & Delany, J. P. (2002). Energy intake and energy expenditure: a controlled study comparing dietitians and non-dietitians. Journal of the American Dietetic Association, 102(10), 1428–1432. https://doi.org/10.1016/s0002-8223(02)90316-0

Walker, J. L., Ardouin, S., & Burrows, T. (2018). The validity of dietary assessment methods to accurately measure energy intake in children and adolescents who are overweight or obese: a systematic review. European journal of clinical nutrition, 72(2), 185–197. https://doi.org/10.1038/s41430-017-0029-2

Eating carbs? Pay attention to the GI

Tue, 23 Apr 2024 09:41:28 GMT

Do Carbs make us fat?

No. As long as we burn more than we eat, it's impossible to gain weight . Let's say for example you ate 2500 Calories today, if your total daily energy expenditure stays under 2500 Calories, you're fine, regardless if you ate cake, carbs, protein or sugar. Obviously to be healthy, eating highly refined carbs or sugar all the time would be a terrible idea.

Why is that?

It's about your blood sugar. Our body always works hard to keep the sugar in our blood at a safe level. When we eat, our pancreas releases the hormone insulin to process the sugar.

If you constantly have high sugar levels, your pancreas can't keep up, which can end up in insulin resistance, pre diabetes and Type II diabetes.

Now listen up: All the food you eat is turned to sugar, but: for some food this process takes longer. This gives your body (the pancreas) more time to deal with it. That's what the Glycemic Index is referring to: how much specific food raises the blood sugar.

In case you want to learn more about how exactly it happens and how to measure it have a read of this article.

If you want to dig even deeper and want to read a scientific paper about it follow this link.

The Glycemic Index

Obviously not just carbohydrate are captured in the glycemic index. But let's have a look at it first:

So as you can see, most foods with a very high Glycemic Index (GI) are carbohydrates like white bread, rice or potatoes. Fruits usually have a lower GI.

SO WHAT SHOULD YOU DO?

Avoid an overconsumption of High GI Carbohydrate sources and try to incorporate more rolled oats or use brown rice instead of white.

If you want to have another look at the Glucose Index of different food sources you can also find more information here.

In case you missed my incredible educational video about GI:

About the author:

Sources:

Alexander, H. (n.d.). 4 tips to avoid sugar spikes. MD Anderson Cancer Center. https://www.mdanderson.org/cancerwise/how-to-avoid-sugar-spikes.h00-159537378.html

Ciok, J., & Dolna, A. (2006). Znaczenie indeksu glikemicznego w ocenie gospodarki weglowodanowej [The role of glycemic index concept in carbohydrate metabolism]. Przeglad lekarski, 63(5), 287–291.

Glossary of Terms for Diabetes | OHSU. (n.d.). Www.ohsu.edu. https://www.ohsu.edu/schnitzer-diabetes-center/glossary

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Glycemic Index: What It Is and How to Use It. (n.d.). Healthline. https://www.healthline.com/nutrition/glycemic-index#low-glycemic-diet

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Defying Age with Exercise: How Workouts Boost Longevity

Tue, 19 Dec 2023 02:28:38 GMT

Discover the secret to a longer, healthier life with ManuXtrain! Our latest blog explores the fascinating connection between regular exercise and anti-aging. Dive into a world where fitness meets longevity.

The Science of Exercise and Aging: Exercise preserves telomere length, crucial for cellular health. A study in "Medicine & Science in Sports & Exercise" found that highly active individuals had significantly longer telomeres compared to those with sedentary lifestyles, suggesting a direct link between physical activity and biological aging.

Strength Training for Youthful Vigor: Resistance training reverses aging in skeletal muscles, as shown in research published in "Cell Metabolism." This study found that older adults who engaged in resistance training experienced changes at the genetic level, resembling patterns seen in younger muscle tissues.

Cardiovascular Health: Regular cardiovascular exercise reduces heart disease risk. The "Journal of the American College of Cardiology" highlighted that moderate to high levels of physical activity can lead to a lower risk of heart failure.

Flexibility and Balance: Exercises like yoga and tai chi improve stability and reduce fall risk. A study in "The Journal of Alternative and Complementary Medicine" showed that tai chi enhances balance and motor function among older adults.

Mental Health Benefits: Aerobic exercises promote new brain cell growth, especially in the hippocampus. According to research in "The Journal of Physiology," aerobic exercise like running stimulates the production of neurotrophic factors, which aid in brain health and cognitive function.

Hormonal Balance and Exercise: Exercise helps regulate stress hormones. The "European Journal of Applied Physiology" reported that regular physical activity moderates cortisol responses to stress, promoting hormonal balance.

Your journey to a longer, healthier life begins with a single step. Let ManuXtrain guide you on this path of transformation. It's not just about adding years to your life, but life to your years!

The Power of Mindset in Achieving Your 2024 Goals - A ManuXtrain Perspective

Mon, 18 Dec 2023 22:38:21 GMT

Embracing a Growth Mindset for Success

The journey to achieving your fitness goals in 2024 starts with a powerful tool - your mindset. Neuroscience has shown that embracing a growth mindset, where challenges are seen as opportunities for development, significantly impacts your ability to reach your goals.

Neuroplasticity and Goal Achievement

Our brains are incredibly adaptable. Neuroplasticity, the brain's ability to change and adapt in response to new experiences, plays a crucial role in setting and achieving goals. When you approach your fitness journey with a positive, growth-oriented mindset, your brain adapts to this positive thinking, enhancing your ability to overcome obstacles and stay committed.

Visualizing Success

Visualization is a powerful technique supported by neuroscience. By vividly imagining achieving your fitness goals, you activate the same brain regions involved in the actual performance of these activities. This mental rehearsal boosts motivation and prepares your brain for real-life execution of your fitness routines.

Overcoming Mental Barriers

Mindset also plays a key role in overcoming mental barriers. Understanding the brain's tendency to resist change can empower you to push through initial resistance and embrace new challenges.

The Role of Dopamine in Motivation

Dopamine, a neurotransmitter linked to pleasure and motivation, is released when we achieve small goals. Setting incremental goals throughout your 8-week fitness challenge can keep your motivation high, as each small achievement triggers dopamine release, reinforcing your efforts.

Creating a Supportive Environment

A positive mindset isn't just internal. Creating a supportive environment, including engaging with the ManuXtrain community, can amplify your mindset and motivation. Sharing your journey and celebrating milestones with others can enhance your mental resilience and commitment to your goals.

Conclusion

As you embark on your 2024 fitness journey with ManuXtrain, remember that your mindset is as crucial as your physical efforts. By harnessing the power of a growth mindset, visualization, and understanding the neuroscience behind motivation and habit formation, you're setting yourself up for success. Stay positive, set realistic goals, and embrace the journey. Your mind is your strongest ally in achieving your fitness dreams.

The Benefits of High Intensity Interval Training

Sun, 26 Nov 2023 23:27:30 GMT

What is High Intensity Interval Training (HIIT)?

High Intensity Interval Training (HIIT) is a form of exercise that involves short bursts of intense activity followed by periods of rest or lower intensity exercise. This type of training has gained popularity in recent years due to its numerous benefits. Not only does HIIT help improve cardiovascular fitness and burn calories , but it also has been shown to i ncrease metabolism and promote fat loss . Additionally, HIIT workouts are typically shorter in duration than traditional cardio workouts, making them a convenient option for individuals with busy schedules. By pushing your body to its limits during the high-intensity intervals, you can maximize your workout efficiency and achieve better results in less time.

The benefits of HIIT for cardiovascular health

High Intensity Interval Training (HIIT) is a highly effective workout method that offers numerous benefits for cardiovascular health. Unlike traditional steady-state cardio exercises, HIIT involves short bursts of intense exercise followed by brief recovery periods. This alternating pattern challenges the heart and lungs, pushing them to work harder and adapt to the demands of the workout. Research has shown that HIIT improves cardiovascular fitness, increases the heart's ability to pump blood efficiently, and enhances oxygen uptake by the muscles. Additionally, HIIT has been found to lower blood pressure and improve overall heart health. Incorporating HIIT into your fitness routine can provide a time-efficient and effective way to boost your cardiovascular fitness and improve your overall health.

How HIIT can help with weight loss

High Intensity Interval Training (HIIT) is a highly effective exercise method for weight loss. Unlike traditional steady-state cardio, HIIT involves short bursts of intense exercise followed by periods of rest or lower intensity activity. This alternating pattern not only burns a significant amount of calories during the workout, but it also continues to burn calories long after the workout is over. HIIT has been shown to increase metabolism and promote fat oxidation, making it a powerful tool for weight loss. Additionally, HIIT workouts are often shorter in duration, making them a time-efficient option for those with busy schedules. Incorporating HIIT into your fitness routine can help you achieve your weight loss goals more efficiently and effectively.

HIIT and muscle building

High Intensity Interval Training (HIIT) is not only effective for cardiovascular fitness, but it also has significant benefits for muscle building. When performing HIIT exercises, such as sprints or burpees, the intense bursts of activity stimulate the production of growth hormone , which aids in muscle growth and repair. Additionally, HIIT workouts typically incorporate resistance exercises, such as bodyweight or weighted movements, which further promote muscle development. Unlike traditional steady-state cardio, HIIT promotes an increase in lean muscle mass while also burning fat, making it a highly efficient method for achieving both cardiovascular and strength goals.

The time efficiency of HIIT workouts

The time efficiency of HIIT workouts is one of the key benefits that make them a popular choice for many fitness enthusiasts. Unlike traditional workouts that can take up a significant amount of time, HIIT workouts are designed to be short and intense, allowing you to maximize your results in a fraction of the time. By incorporating periods of high-intensity exercise with short recovery periods, HIIT workouts can help you burn calories and improve cardiovascular fitness in just a few minutes a day. This makes them ideal for busy individuals who are looking to fit in a quick and effective workout without sacrificing their other commitments. So, if you're looking for a workout that can deliver impressive results in a time-efficient manner, HIIT is definitely worth considering.

How to get started with HIIT

HIIT involves alternating between short bursts of intense exercise and periods of rest or lower intensity activity. This type of training has numerous benefits, including increased calorie burn, improved cardiovascular fitness, and enhanced metabolism. To get started with HIIT, it's important to choose exercises that suit your fitness level and set a timer for your work and rest intervals. Start with shorter intervals and gradually increase the intensity and duration as your fitness improves. Remember to warm up properly before each session and listen to your body to avoid overexertion. With consistency and dedication, HIIT can help you achieve your fitness goals efficiently and effectively.

Summary and final thoughts

It is important to note that while HIIT can be highly effective, it is also a demanding form of exercise that should be approached with caution, especially for beginners. It is recommended to gradually increase the intensity and duration of HIIT workouts to avoid overexertion and reduce the risk of injury. Overall, incorporating HIIT into your fitness routine can provide a time-efficient and effective way to reach your fitness goals.